CrossFit Inventive – CrossFit

Warm-up (No Measure)

60 sec couch stretch E/S

30 sec spiderman lunge E/S

30 sec glute E/S

30 sec lower back/hip flexor

30 sec forearm

30 Green banded SLDL

RED BANDED:

20 PULL APARTS

20 PASS THROUGHS

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STRENGTH:

1 x Power clean + 1 x Front squat + 1 x Split jerk (On every 90 sec x 6 sets)

This is a complex, hold onto the bar.

5 mins to find a starting weight that will allow you to only increase by no more than 2.5-5kg each set over the 6 sets.

Beginners: find a comfortable weight and focus on form.

Record heaviest successful single.

Metcon (Time)

FOR TIME:

15-12-9:

Hang squat clean @40/30kg

HRPU

Straight into:

9-6-3:

Push jerk @40/30kg

Ring Muscle-up

Scale:Bar muscle-up/C2B/Kipping/Butterfly pull-ups.

12 minute cap.